High Intensity Body Weight Cardio Workout

If your fitness goal is fat loss, how much cardio you need to do on a daily or weekly basis is a major point of contention among “fitness experts”.

Some would tell you very little – two to three sessions per week of high intensity – style sessions being adequate – and that diet is the biggest factor in fat loss.

Others would say that doing cardio on a near daily basis is necessary to see best results.

At the end of the day, almost everyone can agree that cardio is a necessary evil in the fat loss battle.  And another fact that piles of research points to is that high intensity/interval cardio is the way to go for fat loss and dramatic body composition change.

You can certainly perform intervals using just one cardio modality – hill running or sprints being a great example.   However, you can also mix body weight movements like push-ups and lunges into an interval cardio workout for increased variety (just to change things up), adaptability (doing a workout at home, in a hotel room, etc.) and increased intensity (making your cardio sessions more difficult).

Check out this video for a high intensity body weight cardio workout (I’ve also included a written recap below):

Video Recap

Start with a 5 min. low-intensity warm up

Then, perform the following sequence two to three times without rest:

• 1 min high intensity cardio (sprint, bike, jog in place, etc.)
• 15 push ups
• 1 min high intensity cardio
• 25 body weight squats
• 1 min high intensity cardio
• 15 bicycle crunches
• 1 min high intensity cardio
• 20 mountain climbers
• 1 min high intensity cardio
• 12 lunges each leg
• 1 min high intensity cardio
• :30 plank hold

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